IM Maine 70.3 Race Report

I will be quite frank, my husband had convinced me to do a triathlon with him and it was Maine 70.3. I agreed but I had a really tough time beginning to train for this event. I have been a runner for the last 4 years and had gotten on my road bike about half a dozen times since I bought it 5 years ago.

Prior to signing up for this race I had been training for a weekend of running for the Disney Princess Half Marathon Weekend. My original plan was to do that race and get back into lifting. I really wanted to take a break from endurance sports. well My better half got the best of me and it was right back into training after my in Disney.

After the Disney I had injured my hamstring and was unable to compete in one for the races and had a horrible time in another race I had in March. I was truly not off to a good start. The injury nor my mentality were what was needed to take on this crazy challenge.  Once I found a few training programs and created my own I got into a grove.

That my husband and I had never ever done a triathlon we decided it may be smart to sign up for a sprint. I did quite well in it and the positive thoughts started flowing. “I COULD do this!” The thoughts stayed until we went of vacation and we practiced open water swimming for the first time in the lake. I was doing great, I felt great until I couldn’t see anything and all of a sudden my chest got tight and i couldn’t breath. I got on my back for a bit then tried again. Every time after that initial freak out I could not have my face in the water. Despite being a strong swimmer from July to the race I was not feeling too confident about the swim.

My thoughts from then on out was I just have to complete it.

Wednesday, August 23 we climbed into the packed car and headed to Maine. Training had been going well but the reality that the race was here didn’t hit until we were walking into town and saw them setting up Ironman Village.

The plan was Thursday to go on an early morning slow 3 mile run, Friday off completely and Saturday morning join the group swim. The run was good and the swim was ok. I THANKFULLY did not have the tight chest or anxiety, but when I looked at my watch when we got out I yelled to Tom “I’m slower than what I had hoped” This amazing woman over heard and reassured me that I would be fine. She told me how the first leg is the hardest as you are going against the current and told me every tri she did in her first year she side stroked the swim and finished everyone in the time cutoff. That definitely made me feel better about going into Sunday.

That afternoon we went to the athlete meetings and put our bikes into transition. Keeping the advice of the coordinator in mind I made mental landmarks of where my bike was racked to hopefully help me on race day.

We decided to have our big pasta dinner on Friday, so on Saturday we made chicken, broccoli and rice while being mindful that we need to have a substantial amount of carbs on our plate. After dinner I put all our race gear out, While doing so I found the blue AWESOME bracelet that the REV3 races include in race packets so the athletes can give them to someone who has been AWESOME either throughout their training or on race day. Tom and I decided that although our parents definitely deserved them because we could not have gotten in our long training weekends without them taking our little princess, that the bracelets were truly meant for her. This little girl had been such a trooper. From going on training runs with me, being dropped at the gym daycare for the max 2 hours or shoved in front of the TV so I could train, to being dropped off which seemed like almost every weekend with a grandparent. It didn’t hit me how much she was sacrificing until she asked my husband and I “you leaving me again?”

Tranistion opened at 4:30am, we planned to get there for then. Not to long after thanking our little munchkin for being AWESOME we left her in my mom’s hands and headed to bed. Alarms were set for 3:00 and 3:30 am. The alarm went off at 3:30 I took my thyroid pill and started to get out of bed. While waiting to be able to eat I rolled out, stretched, and did a little yoga. Once 4am rolled around I made an almond butter, banana and honey sandwich. While eating and sipping my coffee and praying I would poop before heading off to transition we made our bottles and packed them up. Around 4:30am we headed down to transition to set up our area. I knew I had way too much food but would rather be safe than sorry. I set up everything as neat as I could, we found my former student who was doing the race and headed down to the water for a practice swim.

As we walked down to the beach, I munched on some Skratch raspeberry gummies, tried to not think about how cold it was and just watched the sun rise. The beach was packed. I was trying to just do some deep breathing. We got into the water and it was cold, 60.3 degrees. We swam a bit then hopped on out and waited till they told us to go.

The swim start was suppose to be a self seeded with putting two athletes into the water every 2 seconds. It unfortunately did not go as planned. There were no markers to help us indicate where we should line up so became more of a first come first serve. Tom and I stood side by side waiting and waiting. About 6:40 am I started my watch and together we ran into the ocean.

I tried my best to stay towards the right but kept ending up closer to the bouyes. I was getting trampled over, shoved, pushed around, it was a stampede and if you were slower than the pack you better be watching out! It didn’t take long for me to have to get into a side stroke position. Trying to catch my breath and at this point just telling myself to move, I did not have high hopes in completing this endevour. I truly thought I was going to need to get pulled. I side stroked for a while then tried to get back into a crawl stoke. I kept at this until I made the first turn. Once I finished that first leg the group of swimmers seemed to have thinned out. I was able to get out to the right side and just swam. It was the best I felt out of the three legs. The water was a bit choppy (or at least it felt that way) and I swelled a little bit of water causing me to side stroke only a few time on that second leg. Once I turned onto that third leg I tried to just go and put in all my effort. I again started to get clumped around people and the anxiety started again. But at this point I could see the shore I just needed to keep on swimming!

I got out and looked at my watch. Pissed because it had taken me a minute longer than my pool trial I headed to the wet-suit strippers. Wet-suit off, I thought the guy was going to help me up but I was surly mistaken and as I went to get up the calf cramped up a little bit. I ran (more like trotted) to transition. I hit my watch as I got into transition and it had gone to bike. I must of accidentally hit it while swimming or getting off my wet-suit. At that point I was like “Whatever just go!” I knew I was the second section and I ran into transition and ran down the second row. “Where the hell is my bike! Oh shit, I’m in the wrong row!” I quickly got to my bike, but was frazzled from the swim. I shoved a half of ABJ down my throat and as I was putting on my shoes I saw Tom running in and I knew I was slow and needed to speed up. Shoes on, I got my helmet on and grabbed a 2 rice balls, 2 Skratch gummy bags, 2 apricot date balls and a half of ABJ. 2 Skratch hydration bottles and 2 SIS jels. Once I got myself together I ran out of transition an on the bike, T1 had taken me 13 minutes. As I left T1 my watch had somehow gone into run mode which actually helped as I was able to see my mile splits (knowing what I usually average I was able to gauge the bike).Thwas a crash right around the corner. All I could think was crap, that looks so bad. Just go! Just go!. I got into a grove that felt good. Personally I felt the hills for the first 25 miles. It was tough from me and I was having chain trouble. Every time I chained out of my granny gear the chain wouldn’t move and if I didn’t chain up (I think that’s the right lingo) quick enough in both the big and little gears the chain would fall off. It was a total of 3 times I had to get my chain back on. About every 45 minutes I was eating something. At the rest stops I grabbed water and a half of banana. Otherwise I ate what I had. The only think I wish I had more of was ABJ. I was hungrier than I thought I was going to be. I pushed hard during the flats and hills to try and make up some of the time I lost on the hills, fixing the chain and pee break. Nutrition for the bike was: 2 SIS Apple Jels, 1/2 ABJ, 1 Skratch gummy package, 1/2 banana, 2 honey sesame rice balls, 2 bottles of Skratch passion fruit hydration, 2 bottles of water.

I pulled into T2, looking at my watch and I was just at that 4 hour mark. I had projected it would take me a full 4 hours but of course hoped for something a little quicker. I again pulled into the wrong row, once I got to my area I racked my bike, I ate the apricot balls as I was quite hungry, grabbed 2 more and some SIS and Skratch gummmies.

Thinking of my training and my last half marathon I made sure I was fueling ever 4 miles and more if needed. I also made sure to stop and drink water at every test station. As I knew I was sweating a lot and didn’t want what happened in Disney to happen today (I was extremely dehydrated at the end of the race as I did not hydrate properly during). I was feeling great, flying past people who past me on the bike. Then mike 9.5 cam and the legs said “yeah your done!” I have never experienced my legs feeling like cement bricks before but, I guess there is a first time for everything. As the run course was an out and back I knew I wasn’t far. I decided for the next mile just go at what’s comfortable. Mile 11 came and I started to push. At this point if I have anything left in my I need to use it. I DID NOT want to cross that finish line thinking I could of pushed a little harder. Mile 12 came and I pushed some more, I pushed as mush as I could to the finish line. I heard those who finished cheering me on and it was pure motivation. Then I hear a guy from my summer running group yelling my name cheering me and waving. I can see the peer, I cross the street and there is the finish line. I cross at around 7.5 hours and who do I see my mom and Ari cheering! It was seriously the BEST way to end having my mini me so excited saying I won the race!

The days following I surprisingly was not as sore as I had anticipated. Making sure I was moving I walked and incorporated 2 protein shakes into my diet for the next 3 days to help aid in recovery.

Control in the kitchen

When we get into the kitchen we become the chef. The chef is always in control of their food. Knowing what exactly goes in to making it. They know the quality of the ingredients. When we become the chef we become in control. Control of what is added, control of the freshness of our ingredients, control of the quality of our ingredients, control of the amount of these ingredients.

When I started this nutritional journey several years ago I found this extremely beneficial. It helped me realize appropriate serving sizes, use ingredients that were nutritionally dense and good for my body. I knew exactly what my end product would be and that it would be calorically

sufficient for my needs.

I am always putting the new habits I learned to good yes in the kitchen. Earlier this week to fuel my body for the workout I had I whipped up an amazingly delicious oatmeal dish just from simple, pure.


1/2 c oats

1/2 c cashew milk

2 Tbsp almond butter

1 Tbsp raw honey

1 tsp chia seed

Cook then top with

1/4 blueberries (I used frozen)

1 Tbsp hemp seed (for some extra protein)

1 Tbsp organic unsweetened coconut flakes

An Icy Treat

On those hot summer days doesn’t your mouth just water for something refreshing? Granita is an easy recipe that you can make with fruit for something light and fresh.

Being dairy-free I am always trying to think up great desserts or snacks. We had so much watermelon I decided to make Granita. Granita is a great frozen Italian dessert made from sugar, water  and flavoring. With having so much watermelon I decided to make an icy treat!

Watermelon Granita is a light, refreshing dessert that can be made when you get up and ready to serve for your dinner party. This recipe serves 4 so by all means double it for some extra!



  • 4 c watermelon
  • 2 Tbs agave
  • juice of 1/2 a lime or lemon (both are good depending on your taste preference)


  1. Blend all the ingredients together
  2. place in a freezable container and freeze for at least 4 hours

Scrape at the delectable dessert to loosen it from the container and split evenly into four dessert bowls. Garnish with a sprig of mint and a thin slice of whatever citrus you used. This dessert can be served on the slushier side. I decided I wanted it a little more frozen so froze overnight.

I cannot wait to try this recipe with other fresh fruit…YUM!


Nutrition Facts:  Calories: 77; Fat: 0 g; Carbs: 19.4 g; Protein: 0.9 g

Muffin Yum!

Summer time is the best time! I am fortunate to have my summers off so I have more time to bake and cook with my all time favorite sous chef. A few nights back after dinner my favorite little girl asked if we could make muffins for breakfast the next morning. I looked in the fridge and we had  some strawberries so strawberry muffins it was.

The best thing about this recipe is that it not only has fruit but it is made with hole grains and no refined sugars! Oh and of course dairy free and DELICIOUS!

Here is what you will need:

  • 2 egg
  • 1/2 cup maple syrup
  • 1/3 cup melted coconut oil
  • 1/2 cup original unsweetened almond milk or other dairy alternative milk
  • 1 tsp pure vanilla extract
  • 2 cups whole wheat flour
  • 1/2 tsp baking soda
  • 1 1/2 tsp baking powder
  • 3/4-1 tsp cinnamon
  • zest of 1 small lemon
  • 1 cup diced strawberries




  1. Pre heat the oven to 350 degrees
  2. In a small bowl mix dry ingredients
  3. In a medium size bowl mix wet ingredients well
  4. Add the dry ingredients into the wet ingredients making sure there is a lump free batter
  5. Fold in lemon zest and strawberries
  6. In a greased muffin tin scoop 1/4 c of the batter for 11 muffins and 1/3 c of the batter for 9 larger muffins
  7. Bake for 20 minutes or until your tester comes out clean!
Nutrition facts for 1 muffin:
11 muffins: 200 calories; Fat: 8.3g; Carbs: 26.5g; Protein: 4.2g
9 muffins: 244 calories; Fat: 10.1g; Carbs: 32.4g; Protein: 5.1g

Pancake Heaven

Hi all! It’s been a while, but work got crazy and it’s now that it’s summer vaca I hope to be posting a lot more! 

Ok so pancake heaven…. I personally am a waffle chick but when your daughter wakes up and asks for pancakes you get cooking! What makes it better is she wantes to help cook! We have been trying to find homemade recipies for pancakes and waffles instead of using Bisquick. I found this great whole wheat pancakes from SkinnyTaste. 

Of course I altered it to make it dairy free but to also load on the cinnamon, and finally added blueberries as my mini absolutely LOVES blueberry pancakes

This stack not only TASTE amazing but is filled with whole grain, fruit and the best part of all of you are watching your calories  2 pancakes equal 144 calories! So you can have a stack with additional fruit and syrup for right around 400 cals😀 


  • 2 cups whole wheat flour
  • 2 tbs coconut sugar
  • 4 1/2 tsp baking powder
  • 2 heaping tsp cinnamon
  • 1/2 tsp salt
  • 2 eggs
  • 2  1/8 cups unsweetened almond milk
  • 2 tsp vanilla extract
  • 3/4 cup frozen blueberries


  1. Mix all dry ingredients in a bowl
  2. Add wet ingredients and mix until batter is smooth
  3. Fold in blueberries
  4. Heat a skillet with some cooking oil, measure a 1/4 cup of batter for each pancake. When it starts to bubble it’s time to flip! 
  5. ENJOY! 

It makes 8 servings (1 serving=2 pancakes) plus an extra for that little one! 

Smoothie bowl with a surprise inside

Have you ever wondered how you are ever going to get all your veggies in fora day or sneak them to your kid who despised veggies at all cost! I have the the breakfast for you with veggies inside and you would never know it if all you did was taste it! 

In a high speed blender blend

  • 2 cups spinach
  • 1/2 avocado
  • 1/2 fine grated Carrot
  • 1 cup mixed frozen berries
  • 1 banana
  • 2 dates
  • 1 1/4 water

Pour into a bowl and top with your favorite toppings! Today I went with Kashi Go Lean Origional, blueberries, ground flax seed and coconut! The toppings are endless though!

And the best thing is the smoothie itself is vegan, gluten and but free so if you have allergies or dietary restrictions you can put the appropriate toppings for you!


Golumpki makeover 

Do you love your ethnic staples? I know my husband does! Not that golumpkis are bad but you can always make them better! So tonight I decided to add leannmeats and whole grains to the recipie.

This great meal which can be made ahead and frozen for easy meals on a crazy night was a hit with the hubby! 

This recipie makes 17 golumpkis

What you need:

  • Large cabbage head


  • 1 lb ground pork
  • 1 lb 94% lean ground beef 
  • 1 lb 99% lean ground turkey
  • 2 medium onions choppes
  • 4 garlic cloves chopped
  • 1/2 cup uncooked brown rice
  • 1/2 cup uncooked white rice
  • 2 tbsp tomato paste
  • 2 eggs slightly beaten
  • 1/2 tsp pepper
  • 1 tsp salt


  • 2 cans tomato soup
  • 2 cans tomato sauce
  • 1 tbsp light brown sugar

Directions for cabbage

  1. Cut core out of the cabbage and steam for 20 min (it makes it easier to remove leaves without ripping)
  2. Blanch steamed leaves in salty water for about 3 minutes ubtil they are soft and playable
  3. Cut hard part of stem out

Directions for filling

  1. Heat 1 tbsp of olive oil in a skillet
  2. Once oil is hot put in chopped onions and sauté 
  3. Once onions are translucent add garlic and sauté for about 3 minute
  4. Meanwhile in two separate pots cook rice
  5. In pot one place white rice with 1 cup of water. Bring to a boil and simmer until cooked.
  6. In the second pot bring 1 1/2 cups water to a boil and add brown rice. Put down to a simmer until cooked
  7. Add the sauted garlic and onions, cooked rice, and remainder of filling ingredients. Mix until combined but make sure to not to over mix.

Directions for sauce

  1. Mix all sauce ingredients together

Directions for putting all together

  1. Place 1/2 cup of mix in center of cabbage leaf. Fold up bottom then sides and roll forward 
  2. Place a little bit of the sauce on the bottom of the baking dishe.
  3. Place rolled cabbage leaves in dish
  4. Then pour the remainder of the sauce evenly over the cabbage rolls.
  5. Cover and bake for 1 hour at 350 degrees.

Don’t have time to cook this day of no worries you can cook it in the crock pot for 8 hours on low!

Are you eating enough

We all strive to be healthy and make sure we aren’t over eating and eating the right food. As I decided as part of my training for my second half marathon to read Matt Fitzgerald The New Rules of Marathon and Half-Marathon Nutrition I decided it was time to to a good hard look at my nutrition. 

Using MyFitnessPal I logged my meals for a few days then pulled out my Sports Nutrition book  by Nancy Clark and did some calculation. The numbers that I came up with were shocking. I was eating anywhere from 1000-1400 calories. I know you are going to read this and be like “don’t you have a background in this….. and you were only consuming that?” 

Yes I do have a background in nutrition and have strived very hard to eat healthy and fuel my body and teach my students and athletes about proper nutrition. I never had calculated what my body actually needs and let me tell you it brought light to so many issues. 

According to Nancy Clark you need to find out how much you should actually weigh: 100 lbs for first 5ft then 5lbs for every inch after. Then to find out how many calories you should actually be consuming you must first find your resting metabolic weight. Take your weight or what you should weigh and multiply by 10. Your resting metabolic rate is the calories you need to live. 

I took my current weight of 132.5, equaling a RMR of 1325. Now when I saw that number and new the highest I got on a regular basis was roughly 1400 I was appalled at myself. How could I be starving myself when I preach to my students to EAT! I eat and I truley thought I was fueling my body correctly, clearly I had to reteach myself a few things! 

After finding my RMR I had to figure out my activities of daily living. This is how active you are throughout the day without any purposeful exercise: sedentary add 20-40%; moderately active 50%; very active 60-80%.

1325 x .5 =662.5 take this number and add it to your RMR my number is 1982.5. This is the number you need to perform every day tasks! YIKES! What have I been doing to my body over the last few years? This explains why I feel tired; why I would be throughly exhausted on a 2 mile run; why my period has been a bit screwy; and probably why I have been moody, irritable, and easily agitated. 

Next, Clark tells you to add your calories burned during purposeful exercise to the number you just came up with. I then went through my strava account and averaged my calories burned on 3, 4, and 5 mile runs just to give me a base. When I run I should be eating anywhere between 2100-24000 calories. That will go up as my miles go up. 

Along with finding I need to up my calories I learned about the 2-Diet rule in my Marathon Nutrition book. Simply put it states within the weeknyou should eat more veggies than fruit; more fruit than nuts and seeds; more nuts and seeds than fish and lean meats; more fish and lean meats than whole grains; more while grains than dairy (dairy alternative); more dairy than refined grains; more refined grains than fatty meats; more fatty meats than sweets; more sweets than fried foods. Fitzgerald talks about stocking up on fruits and veggies and adding nuts,seeds,whole grain and lean meats for balance and really try to limit the other categories as much as possible. 

It has been two week since I have taken action in changing the way I eat. I have become more conscious of how many calories I eat during the day and make sure those calories are coming from nutrien dense foods! I do leave Saturday or Sunday as a non documented day. If there is definitely one thing I learned over the last few years you cannot and should not deprive yourself of those foods you love! You should be able to have a treat in moderation of course 😉 and that is what 1 day a week is for me. I’d do not go crazy at every meal but if I want some vegan ice cream I’ll have it! 

These last two weeks have done amazing things for me athletically. I have felt amazing and been able to maintain a good constant pace when I run. I don’t feel as tired after working out. Before I could go 1-2 miles and feel ok and after that I struggled to keep a good pace and would start to feel exhausted.  I feel refreshed and most importantly I am becoming a better role model for my daughter and my athletes. 

I encourage you to take the time and see if you are eating enough and then evaluate where your calories are coming from. When you start making you better you can become that great role model for others! 

Clark, N. (2014). Sports Nutrition Guideline (5th ed.). Champaign, IL: Human Kinetics.

Fitzgerald, M. (2013). The New Rules of Marathon and Half-Marathon Nutrition. Philadelphia, PA: Da Capo Press.


Pumpkin pumpkin everywhere

Who doesn’t love pumpkin? You can do so much with it from pie to Overnight Oats to smoothie bowls to nice cream. The options are endless and to boot you are getting in a veggie serving!! 

Since the time change my daughter has been getting up at 4/4:30 am. Today she decided to wake up and play at 3:30am so of course after playing in bed I decided to get creative in the kitchen with the leftover pumpkin pure from the pie I made this weekend.

Let me tell you this bowl did not only look delicious it tasted so good! You got your veggies, fruit, and depending on what you put on top you get seeds and whole grains.  This is a great balanced breakfast to fuel you for the day. 

You will need a food processor with an S shaped blade to mix all the ingredients together


  • 1 frozen banana slices
  • 1/2 C pumpkin pure
  • 1 tbsp almond butter
  • 3/8 C Almond-coconut milk blend
  • A few dashes of cinnamon, nutmeg and clove (add as much or as little as you would like)
  • Optional toppings: pepitas, chia seed, unsweetened coconut flakes, kasha cereal/granola that is low in sugar and filled with whole grains


  • Place pumpkin, banana, almond butter in food processor and begin to blend. 
  • While food processor is on blend in milk (if you want it thinner you can add a bit more; thicker add less)

Take hold of the fall season and get in your veggies by enjoying some pumpkin in a healthy way!

Busy in the kitchen

This afternoon I decided to get busy in the kitchen making some healthy snacks for this weekend’s trip to Boston. As my husband started roasting coffee I suggested we try making our own chocolate covered coffee beans. I will be quite honest with you they were an epic fail and made us both sick to our stomach.

On a better note these delicious walnut date energy balls were to die for! With no added refined sugar these yummy morsels will satisfy your sweet tooth. You will need a food process or and an “S” shaped blade. This recipe made 17 balls at 50 calories each! Here is the recipe:


  • 1 cup dates
  • 1/2 cup walnuts
  • 1/4 oats
  • 2 Tbsp maple syrup
  • 2 Tbsp ground flax seed
  • 2 Tbsp unsweetened flaked coconut


  1. Place dates, walnuts and maple syrup in the food processor and blend until it becomes a chunky paste
  2. Mix in oats, flax seed and coconut
  3. Pulse until fully mixed
  4. Measure a tablespoon of the mixture and round into a ball until mixture is gone
  5. Refrigerate for 30 minutes
  6. Enjoy!


As a kid I grew up on roasted chickpeas. Today I decided to make some with a flare. Knowing my love for hot and spicy foods my mom had bought me chipotle, siracha and habanero seasonings. Today I decided to make some chipotle roasted chickpeas.

All you need is a can of chickpeas and chipotle seasoning, or really any seasoning you desire.

Serves 4: 99 caloriesimg_3101

  • Preheat the oven to 300
  • drain and rinse chickpeas saving 1 Tbsp of brine
  • once rinsed de-skin the beans
  • Mix beans, 1 Tbsp brine and 1 Tbsp seasoning
  • Spread on a baking sheet and slowly bake mixing the beans in the pan every 20-30 minutes to prevent burning.
  • Bake until desired dryness (I roasted mine about 1.5 hours)